Sweet Potato Pumpkin Soup is the ultimate cozy comfort food—this easy, creamy, and flavorful recipe is perfect for a vegan or vegetarian lunch or dinner.
Made in one pot on the stovetop, it's ideal for meal prep and is flavorful, making it a simple yet satisfying meal.
Pair it with my multiseed crackers for a delicious crunch.
Sweet potato pumpkin soup is my favorite fall staple, and I'm excited to share this recipe with you.
I adore autumn and everything pumpkin—from pumpkin banana muffins and banana pumpkin bread to pumpkin overnight oats, I can't get enough.
For a savory twist, try my tomato butternut squash soup.
But honestly, nothing beats a warm, cozy bowl of this thick, rich, and velvety soup when the weather turns colder. Its sweet, scrumptious flavor is so nourishing, wrapping you in comfort from the inside out.
And of course, my cat Mogre had to taste it too—he’s a pumpkin fan, and he gave it his full approval!
Love pumpkin recipes? Try my pumpkin pie smoothie or these chewy pumpkin chocolate chip cookies.
Jump to:
Ingredients
- Pumpkin: Adds natural sweetness and a creamy texture. You can substitute it with butternut squash.
- Sweet potatoes: They add a touch of sweetness and creaminess to the soup.
- Onion and garlic: Create a flavorful base that adds depth and warmth to every spoonful.
- Olive oil: A healthy fat that helps sauté the vegetables and adds richness. You can use coconut oil or vegetable oil of choice.
- Salt and spices: I used a blend of ground cinnamon, cumin, ginger, and black pepper for warmth and depth.
- Water: The liquid base of the soup, bringing all the flavors together.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
How To Make Sweet Potato Pumpkin Soup
Step 1: In a pot, heat extra virgin olive oil over medium heat. Sauté the onion for about 5 minutes, until translucent.
Step 2: Add the finely chopped garlic, salt, and spices (cinnamon, cumin, ginger, and black pepper) and sauté for another minute. Don't worry if the mixture darkens slightly – this is just from the spices and not burned garlic.
Step 3: Add the diced pumpkin and sweet potatoes (mine were about 1 inch/2.5 cm) to the pot, then pour in the water. Bring the mixture to a boil, then reduce heat and simmer partially covered for 20 minutes, or until the pumpkin and potatoes are fork-tender. If your pieces are larger, you may need to simmer for a bit longer.
Step 4: Carefully blend the soup until smooth. I used an immersion blender directly in the pot. Alternatively, you can blend in batches in a regular blender
(just be sure to let the soup cool slightly first if using a regular
blender). Serve warm, garnished with a swirl of full-fat coconut milk and a sprinkle of pumpkin seeds.
Storage
Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.
Substitutions and Variations
- Onion and garlic: Use shallots or leeks for a milder flavor.
- Spices: Feel free to adjust the spices to your liking. A pinch of nutmeg, cloves, or cardamom would also be delicious. You can also add a little chili flakes for a touch of heat.
- Maple syrup: If you want a slightly sweeter soup, add a drizzle of maple syrup at the end.
- Ginger: Fresh ginger can be used in place of ground ginger. Use about 1 teaspoon finely grated.
- Other root vegetables: Try adding carrots or parsnips for or a unique twist on the flavor.
- Garnish: Get creative with your garnishes. Toasted pumpkin seeds are classic, but you could also use croutons, a drizzle of olive oil, a sprinkle of fresh herbs (like sage or thyme), or even a dollop of dairy-free yogurt or sour cream.
Marinela's Tips
- Evenly chop the vegetables: Try to dice the pumpkin and sweet potatoes into roughly the same size pieces. This will help them cook evenly.
- Use an immersion blender: An immersion blender is the easiest way to blend this soup as you can do it directly in the pot, minimizing cleanup.
- Blend carefully: When blending the soup, be careful, especially if using a regular blender. Hot liquids can expand and cause splattering. It's best to let the soup cool slightly before blending and to fill the blender only halfway.
- Adjust the thickness: If you prefer a thinner soup, simply add more water when blending.
Frequently Asked Questions (FAQ's)
Yes, you can use canned pumpkin puree. Just make sure it's 100% pumpkin and not pumpkin pie filling. You'll need about 15 ounces (425g) for this recipe.
Absolutely! This soup is great for meal prepping. Store it in an airtight container in the refrigerator for up to 3 days and reheat gently.
Yes, you can freeze it. Let it cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator and reheat gently.
Feel free to adjust the spices to your liking. You can use a pre-made pumpkin pie spice blend or experiment with other warm spices like nutmeg, allspice, or cloves.
More Vegan Soup Recipes
- Vibrant detox soup with red cabbage
- Plant-based potato mushroom soup
- Hearty one-pot green peas soup
- Green broccoli spinach soup
- Carrot & lentil soup
📖 Recipe
Vegan Sweet Potato Pumpkin Soup
Equipment
- 1 Cooking pot
- 1 immersion blender or regular blender
Ingredients
- 3 cups pumpkin chopped
- 3 cups sweet potatoes chopped
- 1 small onion finely chopped
- 1 small garlic clove finely chopped (~1 teaspoon)
- 2 tablespoons olive oil or any vegetable oil
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground cumin
- ¼ teaspoon black pepper freshly ground
- ¼ teaspoon ground ginger
- 1 teaspoon salt
- 4 cups fresh water
Instructions
- Heat olive oil in a pot over medium heat. Sauté the onion for 5 minutes until translucent.2 tablespoons olive oil, 1 small onion
- Add garlic, salt, and spices and sauté for 1 more minute.1 small garlic clove, ½ teaspoon ground cinnamon, ¼ teaspoon ground cumin, ¼ teaspoon black pepper, 1 teaspoon salt, ¼ teaspoon ground ginger
- Add diced pumpkin and sweet potatoes (1-inch pieces) and water. Bring to a boil, then simmer partially covered until vegetables are fork-tender (20 minutes, or longer if needed).3 cups pumpkin, 3 cups sweet potatoes, 4 cups fresh water
- Blend until smooth using an immersion blender or a regular blender (let cool slightly first). Serve warm with coconut milk and pumpkin seeds.
Notes
- Store leftover soup in an airtight container in the fridge for up to 3 days. Reheat on the stovetop or in the microwave.
- Dice the pumpkin and sweet potatoes into similar sizes for even cooking.
- An immersion blender is ideal for easy, in-pot blending and less cleanup.
- If you use a regular blender let the soup cool slightly before blending to prevent splattering.
- Add more water if you prefer a thinner soup.
Nutrition
If you try this pumpkin & sweet potato soup, let me know! Leave a comment, rate it, and don’t forget to tag a photo @go_eatgreen on Instagram.
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Aneta says
This is the best pumkin soup recipe🧡
Marinela says
Thank you, Aneta, for your lovely comment, I greatly appreciate it!
Plants delish says
This looks so much better than my butternut squash soup recipe. I can imagine the ginger and star anise compliment this so well. I will definitely be making this. Thankyou for the recipe.
Marinela says
Yes, ginger and star anise make this easy soup so warming and special, let us know if you give it a try. Thank you for commenting!
Tavo says
Love these cozy and delicious flavors! Looks like such a comforting meal.
Marinela says
Thank you, Tavo!
Kayla DiMaggio says
This creamy vegan pumpkin soup was so delicious! I loved how smooth and silky it was! It was perfect!
Marinela says
I'm glad you enjoyed it, Kayla! Thank you for this lovely comment!
Natalie says
I haven't cooked pumpkin soup in a while. I will give your recipe a try, for sure. Looks amazing and so healthy.
Marinela says
Thank you, Natalie, let me know if you give it a try!
nancy says
pretty photos and very tasty soup
Marinela says
Thank you, Nancy, I'm glad you like it!
Shilpa says
Hearty and comforting.. this soup is perfect for winter nights!
Marinela says
Absolutely! Thank you. Shilpa, for this lovely comment!
Anaiah says
This vegan pumpkin soup is so creamy and full of flavor. The garnishes add a nice crunch and make it look so beautiful. It is so comforting and nourishing. The whole family enjoyed it!
Marinela says
I'm so happy your family enjoyed this easy pumpkin soup, Anaiah! Thank you so much for commenting!